WODS are posted on the CrossFit Four Peaks FB members group- click link
Thankful Thursday 7-9
Strength
DL
5-5-5-5-5
WOD
12:00min AMRAP
10 Back Squats (135/95)
6 Sprints (20m)
12 Ring Rows
Weightlifting Wednesday 7-8
strength
OHS
3-3-3-3-3-3
Weightlifting
Clean/ Jerk complex
(Power + hang squat + push jerk)
6 sets (work to heaviest possible)
Split stance press (strict)
3-3-3-3-3
Bent rows
5-5-5-5-5
WOD
3-6-9-12-9-6-3
Hang Snatches (115/75)
Burpees
Tuesday July 7th
Skill
Pull-ups
EMOM 7:
00min
20 sec of work/ 40 sec of rest
Measure- total pull-ups
WOD– revisited from 6-9
3 rounds
1 min row for calories
1 min HSPU/ HRPU
1 min T2B
1 min DU
1 min rest
Score total reps scored
Mobility Monday 7-6
Mobility– shoulder
Group Warm Up
Strength
EMOM- 10:00min
2 Front Squats
(Increase weight every 2min- clean from ground)
WOD– revisited from May 4th
6 RFT
7 S2OH
12 Slam Balls
200m run
Friday July 3rd
Hero WOD
“Hotshots 19”
6RFT
30 Air Squats
19 Power cleans (135/95)
7 Strict pull-ups
400m run
There will only be a 8:00am class.
Teamwork Thursday 7-2
Strength
EMOM 8:00min
20 sec of thrusters/ 40 sec of rest (95/65)
Measure- number of total reps
WOD
4RFT
200m Run
18 KBS
10 T2B
Cash- practice handstand hold
Weightlifting Wednesday 7-1
Strength
Snatch Complex
Snatch High Pull (pause below knee) + Snatch (pause below knee) + OHS
7 sets
Weight lifting
Hang squat cleans
2-2-2-2-2
Push press
3-3-3-3-3
WOD
8:00 min AMRAP
Ascending ladder by 2
Pull-ups
Slam Ball (20/10)
Cashout– max meter row in 2 min
Tank top Tuesday 6-30
Strength
Bench Press
8-8-8-8-8
WOD
15 Burpee buy in, then
4 Rounds for time of…
8 DL (225/135)
20 WB (20/14)
Cashout– max pull-ups in a minute
